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Oak Island Lighthouse 5/10k - Run


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Oak Island NC, North Carolina
United States
Go Time
70F / 21C
Sunny
Total Time = 00m
Overall Rank = 10/308
Age Group = 20-24
Age Group Rank = 1/5
Pre-race routine:

Arrived 45mins before start. Used the Bathroom at the porta potties (not to long a line) and waited until the 10k race started to warm up (my mom was running the 10k and it started 20mins before the 5k)
Event warmup:

Jogged easy for a few minutes to get a feel for my goal pace (7:45) and then did some light stretching. Jogged another minute and increased to a full sprint.
Run
  • 23m 15s
  • 5 kms
  • 04m 39s  min/km
Comments:

Started with the front group but I knew they were gonna go out too fast for me so I kept telling myself to slow down. After about .4miles I looked at my watch and saw my pace... 5:00... so I backed off a lot. Once I got to my 1st mile goal pace of 8:00 two guys passed me, but I could tell they were going too hard and would fade late. As my watch buzzed for 1 mile I picked up the pace to 7:45, even though I knew I had been going about 7:50 (10s faster than planned). I grabbed a cup at the water station even though I didn't need it and then I was at the turn around. When my watch buzzed for the 2nd mile I increased pace again like I planned. I was holding steady at 7:30 and starting to reel in those two guys who had passed me earlier. I passed both right at the 3 mile alert and then for the last .1 miles I increased to an all out sprint across the line.
What would you do differently?:

My plan was a little conservative. Mile 1- 8:00 mile 2 7:45 Mile 3- 7:30 last .1 increase to sprint. I easily exceeded those paces the whole race. my Avg. was 7:30, but I could have done 7:15 or even 7:00.

Also, don't grab water in a 5k... I almost choked forcing it down and keeping my pace. and I only got one swallow in anyway.
Post race
Warm down:

Walked around and talked with my wife while drinking a bottle of water :)

What limited your ability to perform faster:

My plan was too conservative. I can push myself harder.

Event comments:

Great race. Not much you can do better for a simply running race at a scenic location like Oak Island




Last updated: 2014-04-13 12:00 AM
Running
00:23:15 | 05 kms | 04m 39s  min/km
Age Group: 1/5
Overall: 10/308
Performance: Good
HR avg. 185 Max 200
Course: Flat out and back course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2014-04-13 1:03 PM

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Subject: Oak Island Lighthouse 5/10k
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